Hi, I have been doing this workout for 2 weeks, and I really like it, but I would like to ask, how and which day would it be better to add some arm workout? I get the feeling that i could be training them two times per week instead of one. Thanks in advance for a response and for putting this workout out!

hello there steve,
i have been back training for over 6 months now and have put a bit bulk on but i want to turn this bulk into definition now,all exercises i do consist of 4 sets,2 sets of 10,1 set of 8 if a can manage and last set i lift my maximum of anywhere between 3 and 6 reps depending on how i perform on the day. What workout would you recommend to gain definition but keep the same size? bodybuild a couple of years back and when i would get to this stage i would head down the illegal methods route i.e steroids,growth hormones etc and stick to the same workout routine. But i am doing it naturally this time and wonder if a change in routine would give me the same results that the illegal stuff did.

Hi Steve I was just wondering if you could create other "specialization" workouts for other body parts? It would be greatly appreciated considering my shoulders are lagging a great deal behind the rest of my body.
-thanks

i'm 190cm and 105Kg. I am tall but still have a belly id like to get rid of. I was 125KG a year ago. I do alot of cardio n already lost 25 Kg. I want to at the same time mix cardio with lift weight to start getting shape. I kindly ask you for an advice; a program of cardio to lose weight quickly & lifting weights to gain shape! i attend the gym 4 times per week. As supplements, what do you suggest?
Many thanks,

hey i had a quick question. im about 5'10 and hover around 165 to 170lbs. i cannot gain weight. i take gainers and glutamine and pre-workouts and i count my calories and i get upwards of 3-4 thousand a day. my question is when i start eating alot of food, no matter how clean i eat, all that happens is my muscle definition goes away and my stomach starts sticking out like im constantly bloated yet my arms and everything else never get bigger...why? my abs go away and i kinda just get soft like anything i gain goes straight to my stomach. i dont get it.

You lose your ab definition because either you are gaining a little fat or water weight. If you want to gain weight, you need to eat more. It's as simple as that. Try calorie dense foods like whole milk, almonds and natural peanut butter.

Understand that when trying to gain muscle, you will generally gain a little bit of fat as well.

Another question - A lot of the workouts on the M&S website tend to be 4 days a week. I've heard some guys say they work out the same body part 2 times, or even 3 times per week. Is there any advantage to working each body part 2 per week? What if my goal is mass and strength - should I stick to one workout per body part per week? Lastly, are there any workouts on the M&S website you would especially recommend for achieving the aforementioned goals?

Many of the old school lifters trained bodyparts multiple times per week. It can have it's advantages, but you have to do the same weekly volume. If you train chest only once a week for 12 sets, you must still train it for 12 sets if you hit it 3 times a week - if that makes sense...

For mass and strength I recommend sticking to a simple workout and eating like a beast! The workouts in the above article are great for mass and strength. But you can also do a 3 or 4 day split if you prefer. Just make sure this split uses bench press, overhead press, squats, deadlifts and other heavy compound lifts. I can also be reached via the forum if you have more specific questions:

What in the world is a seated face pull? Maybe this is such a common exercise that everyone but me knows, but I am very confused. I am doing as close to what I imagine a seated face pull would be, but if you could elaborate I would be greatly appreciative, as I try to perfect my form on every exercise I do and that's hard without knowing quite what it is. Thank you.

Hello, in all your workouts i've noticed that the exercise consits in 4 sets and 8 to 10 reps. I normally do 4 sets of 12/10/8/6 reps adding wheight every set, should i keep the same wheight instead? A light one or heavy one? Can i do an extra very light set with lots of rep to warming up?
Thank you for your help.
Alex

Hi Alex. There are a wide variety of workouts and recommended rep ranges on M&S. Whatever approach you use, remember to keep a focus on progression of weight. Also, I wouldn't use too many higher rep sets as a warmup. You don't want to over-fatigue a muscle before moving to heavier sets.